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Components
Stamina Cycling
"Unfriendly Fran"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/14/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (16/9)
Workout
07/14/2022
“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Stamina Cycling (Weight)
On the 4:00 x 3 Sets:
12 Unbroken Hang Squat Snatches
Stimulus
- Working our ability to hang on to larger sets.
- Be focused and stay present as we get into reps 8-12.
All percentages based on 1RM Snatch:
Set 1 - 50-60%
Set 2 - 55-65%
Set 3 - 60-70%
Movement Prep
2-3 Sets up to Opening Weight:
5 Hang Squat Snatches
Modifications
HANG SQUAT SNATCH
- Hang Squat Clean
- Sub Single Dumbbell
- Reduce Weights
"Unfriendly Fran" (Time)
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Chest to Bar Pull-ups
9 Thrusters
MRx: 75/45, Rx: 95/65, Rx+: 115/85
Stimulus
- Choose a weight on the thrusters that we can complete all 9 reps unbroken each round. This will be challenging!
- If you cannot complete 9 chest to bar pull-ups unbroken when fresh, it is recommended to reduce the reps to a number you can complete in no more than 2 sets within the workout.
- The bike should take 1:00-1:30 to complete
- The pull-ups should take less than 1:00 to complete.
- The thrusters should also take less than 1:00 to complete.
- Athletes should expect to have 1:00 or more to rest between rounds.
- Score: Slowest Round
Modifications
12/9 CALORIE ASSAULT BIKE
- 12/9 Cal Ski
- 15/12 Cal Row
- 200m Run
CHEST TO BAR PULL-UPS
- Reduce Reps
- Banded
- 6 Strict
- Chin Over Bar Pull-Ups
- Alternating Dumbbell Plank Rows 35 / 20 lb's
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 14, 2021
Male Clients
1
Bryan
Dunbar
6:00 AM CrossFit
115 lbs
2
Cameron
Shepherd
8:30 AM Crossfit
100 lbs
3
Alex
Kersis
4:45 PM CrossFit
95 lbs
3
Jon
LeDuc
7:15 AM CrossFit
95 lbs
3
Matthew
Emmons
8:30 AM Crossfit
95 lbs
4
scott
sabina
8:30 AM Crossfit
90 lbs
5
Duncan
Emmons
8:30 AM Crossfit
85 lbs
6
Jeffrey
Scheire
8:30 AM Crossfit
75 lbs
7
Mark
Richardson
9:30 AM CrossFit
65 lbs
8
Luke
Voss
4:45 PM CrossFit
115 lbs
9
Darren
Reed
4:45 PM CrossFit
85 lbs
10
Ivan
Kornienko
4:45 PM CrossFit
75 lbs
11
Christian
Solomine
4:45 PM CrossFit
70 lbs
12
Keith
Davis
6:00 PM CrossFit
55 lbs
13
Jim
Anderson
4:45 PM CrossFit
45 lbs
14
Dan
Lincoln
6:00 AM CrossFit
25 lbs
Female Clients
1
courtney
alberts
6:00 AM CrossFit
60 lbs
2
Zoe
Bergner
8:30 AM Crossfit
40 lbs
3
Kathy
Griffiths
7:15 AM CrossFit
25 lbs
3
Sarah
Willoughby
7:15 AM CrossFit
25 lbs
4
Maureen
Kornienko
4:45 PM CrossFit
50 lbs
5
Vicki
Spicer
7:15 AM CrossFit
45 lbs
clean
6
Ann-Marie
whittington
6:00 PM CrossFit
35 lbs
6
Carmen
Doyle
6:00 PM CrossFit
35 lbs
7
Belinda
Aber
4:45 PM CrossFit
15 lbs
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